1.24.15 SATURDAY "DEVIL'S ADVOCATE" With a partner complete the following: 8 Rounds of: 3 Rope Climbs 24 Box Jumps…24/20" box For Time (partner 1 completes... Read More
1.23.15 FRIDAY "SPRINT CHIP" 50 Thrusters…105/65 pounds 40 Chest to Bar Pull Ups 30 Burpee Onto Plate 20 KB Swings…70/53 pounds 400m Run For Time... Read More
1.23.15 FRIDAY warm up– 2x400m Run Olympic: 6×1 Squat Snatch Strength: 3×3 Trap Bar Deadlift 3×3 Bent Over Row 2×20 DB Lat Pull Over Metcon:... Read More
1.21.15 WEDNESDAY "15.0PEN" 12min AMRAP of: 100 High Wall Balls…20/14 pounds…12/11 feet 75 Double Unders 25 Ring Muscle Ups For Total Reps Post load and... Read More
1.21.15 WEDNESDAY warm up– 40cal Airdyne Oympic: 3×2 CnJ Complex (complex= 2 Cleans+ 1 Jerk) Strength: 3×3 Front Squat 3×3 Dips Metcon: Explode WOD Auxiliary:... Read More
1.20.15 TUESDAY "BREAK NECK" 3min AMRAP of: 3 Snatches…135/95 pounds 6 Burpee Box Jumps…24/20" box 4min Rest 3min AMRAP of: 3 Snatches…165/105 pounds 6 Burpee... Read More
1.20.15 TUESDAY warm up– 2×100 Double Unders Olympic: 5×3 Snatch High Pulls Strength: 3×3 Deadlift 3×3 C2B Pull Up 3×25 Reverse Hypers Metcon: Explode WOD... Read More
1.19.15 MONDAY warm up– 2x400m Run Olympic: 5×1 Power Clean Strength: 3×3 Back Squat 3×3 HSPU 3×3 Behind the neck Shoulder Press Metcon: Explode WOD... Read More